Military Family, Food, & Fitness Fenestrations

Raising the Bar on Personal Expectation

How To Follow a Low-Carb or “Paleo” Lifestyle

1. Eat Whole, unprocessed foods – shop on the margins of the Commissary – produce, meats, frozen vegetables & meats – skip the processed meats I HAVE GREAT FAST AND EASY RECIPES!

2. Eat beef, buffalo, lamb, game, organ meats, poultry and eggs (all from pasture-fed animals when possible – you can do it by buying German food…one of these days we will have to have a field trip…). Eat the skin of chicken and all the melt-in-your-mouth fat found on other meats. Meat is health food (another Dr. Eades blog)

3. Eat wild fish (not farm-raised) and shellfish.

4. Eat eggs – the whole egg. Buy organic or at least free-range (they taste MUCH better outside the commissary, plus refrigeration destroys nutrients – I will post more later..)

5. Eat Fat:
For Cooking
• Butter
• Tallow and suet from beef and lamb
• Lard from pigs
• Chicken, goose and duck fat
• Coconut, palm and palm kernel oils
For Salads
• Extra virgin olive oil (also OK for cooking at moderate temperatures). EVOO is the safest vegetable oil you can use, but the longer chain fatty acids are more likely to contribute to the buildup of body fat than the short- and medium-chain fatty acids found in butter, coconut oil or palm kernel oil.
• Expeller-expressed flax oil (in small amounts)
For Fat-Soluble Vitamins: Omega-3: get it from seafood, small doses of flax, or small doses of fish liver oil such as cod liver oil (many kinds of cod liver oil are preferable to lower quality fish oils which do not provide fat-soluble vitamins, can cause an overdose of unsaturated fatty acids and usually come from farmed fish).
6. Eat mostly vegetables containing lower amounts of starch: asparagus, beets, broccoli, cabbage, carrots, cauliflower, celery, celeriac, green beans, greens, lettuces, mushrooms, onion, peppers, squashes, and tomatoes

7. Eat Nuts and Seeds: Nuts and seeds are packed with protein and essential fatty acids, nuts and seeds also contain the amino arginine, which stimulates the pituitary gland at the base of the brain to release growth hormone (see Memo 1 for benefits of growth hormone)!!

8. Eat mostly fruits containing less sugar (remember the Glycemic Index): berries, melon, peaches, grapes, apples, oranges, kiwi (Info from Dr. Eades’s book The 6-Week Cure , & The Skinny on Fats by Dr. Enig & Sally Fallon)

9. Supplement with Vitamin D3 (research study from Boston Univ School of Medicine). Don’t think you are getting D3 in your milk — I will do a post on Dairy, Vitamin D, and Calcium at a later time, as well as the necessity of daily supplementation of Vitamin D3. It is well known that Vitamin D enhances the absorption of Calcium. What you might not know is that Vitamin D is a fat-soluble vitamin, meaning that FAT is needed to absorb Vitamin D — it is worthless digested with skim milk. Vitamin D is a fat soluble vitamin bound to the milk protein and absorbed in the intestine. When fat is removed from milk this chain of dependence is broken, and digestion of calcium is also limited.

In a nutshell back to CrossFit’s recommendation for healthy living: Eat Meats, Vegetables, Nuts, Seeds, Some Fruit, Little Starch, No Sugar.

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